[workout]
message\1\text=”Welcome to Friday’s workout. Today we will do, a mix of walking, and jogging.”
message\1\timeinterval=5
message\2\text=”Starting with 60 s of walking, followed by 9 mins of jogging. 3 sets of each, in total.”
message\2\timeinterval=6
message\3\text=”Get ready to go in 15 s. 60 s walking, to start.”
message\3\timeinterval=7
message\4\text=Go 60 s walking.
message\4\timeinterval=35
message\5\text=Last 15 s. Get ready for 9 mins jogging.
message\5\timeinterval=80
message\6\text=Go jogging. 9 mins.
message\6\timeinterval=95
message\7\text=Last 5 mins.
message\7\timeinterval=335
message\8\text=Last 2 mins.
message\8\timeinterval=515
message\9\text=”Last 30 s. ”
message\9\timeinterval=605
message\10\text=Time. Now walking. 60 s.
message\10\timeinterval=635
message\11\text=Last 15 s. Get ready for 9 mins jogging.
message\11\timeinterval=680
message\12\text=Go jogging. 9 mins.
message\12\timeinterval=695
message\13\text=Last 5 mins. Maintain a steady pace.
message\13\timeinterval=935
message\14\text=Last 2 mins.
message\14\timeinterval=1115
message\15\text=Last 30 s.
message\15\timeinterval=1205
message\16\text=Time. Now walking. 60 s.
message\16\timeinterval=1235
message\17\text=Last 15 s. Get ready for 9 mins jogging. Last one.
message\17\timeinterval=1280
message\18\text=Go jogging. 9 mins.
message\18\timeinterval=1295
message\19\text=Last 5 mins. Keep going.
message\19\timeinterval=1535
message\20\text=Last 2 mins. Almost there.
message\20\timeinterval=1715
message\21\text=Last 30 s.
message\21\timeinterval=1805
message\22\text=”Time. Well done, good session. Don’t forget to stretch, and warm down.”
message\22\timeinterval=1835
message\size=22